All posts tagged: #InteractiveNutrition

Mommy Bum

Postural assessment is something that I perform with all of my mommy clients because it’s almost always overlooked especially with weight loss likely being everyones primary concern. I would argue that postural correction for a new mommy will even make you look a few pounds lighter and also feel much better – so pay attention! One of the most common postural imbalances I see with new mommies that are carrying their babies is the #PosteriorTilt which is a postural deviation where your pelvis is tilted backward causing your lower spine to decrease its natural extension. This causes the upper spine and shoulder girdle to round forward to maintain centre of gravity, causing our bums to appear flat and droopy along with our tummies to appear bigger than it should because we’re pushing outwards – not a good look at all! The side effects of this postural imbalance include weak #hips, weak #quadriceps, tight #hamstrings, possible #sciatica, weakened abdominal muscles, tightness in the lower back and neck, along with tight chest muscles. So why does this happen? Obviously carrying a newborn for hours on end …

3 Months Postpartum

When I was pregnant with my son, I had many (and I mean many) people tell me that I would “lose my body” (I’m not sure what that even means). I’m guessing they mean I wouldn’t be able to keep up with my Fitness Goals or something to that extent. While I do admit my schedule has certainly changed, something that I had committed to myself long before even becoming pregnant was i) to be able to physically keep up with my future children and ii) to also be a continued example of health/wellness for them throughout their life. Is it challenging? Of course it is! But it was something I had committed to myself and really no alternative but to work it into my schedule consistently. Will there be days you don’t feel like training? Yes there will and, more than likely, there will be a lot of those days but the key is to stay ‪#‎focused‬. With my STRONG LIKE MOMMY brand, I had a goal of documenting the physical changes of my …

Overnight Raspberry Vanilla Protein Oats

If you are in a hurry in the morning as the majority of us are … you have to try my overnight oats! I love making 2-3 mason jars ahead of time and storing them in the fridge for a super fast grab and go breakfast. Even though my little guy can’t have any yet, I’m sure older kiddos would love them. Get the kids involved and let them make their own mason jar. It’s a fun project and if you have fussy kids you could save a lot of struggle and time in the morning. Ingredients: 1 Cup Quick Oats by Kii Naturals line 1 Scoop Vanilla New Zealand Whey Isolate Protein Powder  2 tbsp Stevia 1/2 cup Plain Greek Yogurt 0-2% Fat 1 cup Raspberries 3/4 cup Unsweetened Almond or Cashew Milk 1 tbsp Vanilla Extract How to Make: In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight. Enjoy cold, or microwave for 30-60 seconds to enjoy warm. Nutrition Information …

Bluebanna Coconut Protein Pops

Jackson and I love summer and with the heat in full effect in Toronto , what better way to cool down than with a delicious homemade ‘Bluebanna Coconut Protein Popsicle’ powered by Interactive Nutrition New Zealand Whey Protein Powder. These cool treats are less than 100 calories per Popsicle and they are packed with healthy fats, antioxidants. fibre and sustaining protein to keep you hydrated and energized for an active ‘Strong Mommy‘ and Family day in the sun. Jackson tried a few licks (only a few) and he absolutely loved it. I felt super guilty afterwards because I’ve only introduced him to a few solid foods like, sweet potato, rice cereal and avocado. However, I know the ingredients are pure and it was only about 4 licks…but oh boy was he super mad when I took it away.  At least I know that they are ‘kid approved’. Recipe makes 12 Popsicles. Ingredients: 3 Scoops of Vanilla New Zealand Whey Protein Powder  1 Can of Coconut Milk 1 Banana 1 cup Blueberries 1/2 cup water Popsicle molds …

“On-The-Go” Tuna Recipe

If you’re in a hurry and looking for a delicious meal to stay on plan, try my “On-The-Go Tuna Salad” from my ‪#‎StrongLikeMommy‬ ebook: Ingredients ■ 100 grams of low-sodium flaked white tuna (I use Wild Planet Wild Albacore Tuna) ■ 1⁄2 cup chopped celery ■ 1⁄2 cup chopped yellow and green peppers ■ 1⁄2 cup grated or finely chopped carrots ■ 1 chopped green onion ■ 1 tsp mustard ■ 1 tsp hot sauce ■ 1 tsp fresh ground black pepper  Directions 1. Mix all ingredients together with a fork 2. Scoop into 1-2 pieces of Rye Toast I love this recipe and is a staple in my diet giving me 30 grams of Protein, 16 grams of carbs, and 6 grams of Dietary Fats along with plenty of flexibility all fitting within the confides of my plan!

Baby Shoulder Presses

Because time is of the essence for all new Mommies, sometimes getting to the gym on a regular basis isn’t a realistic goal but that’s not to say we can’t get our workouts in with some creativity! One of the simplest movements we can do with our Baby is Seated or Standing Shoulder Presses. I recommend performing these when Baby is 3 months or older so the experience of being lifted up and down in a controlled manner is both pleasant and fun. This can be also be used as an alertness game in addition to getting a quick and short shoulder workout in that also allows us to engage our core muscles, preparing us to help build the strength necessary when we’re ready to return to the gym on a more regular basis. – Stand in neutral position with legs shoulder width apart/In seated position with legs – Mommy holds baby firmly under arm pits and around the waist – Straighten arms upwards without locking elbows – Pause Baby at the top and smile …

Plan, plan, plan.

A little caution to the wind and some Food Prep planning helps avoid the dietary mishaps that will often plague our day because we all know that there’s no avoiding food temptations – it’s everywhere right??? As a busy mommy, taking some downtime for food organization helps me stay on track because when I’m on plan – my food is cooked and prepped on the weekends so, during my upcoming busy week, my meals are ready and there are no surprises. I also know, and am well aware, of all of my nutrition obstacles by writing them down along with accompanying solutions to help me avoid any dietary breakdowns in plan…which is usually my hubby. LOL! “IF YOU FAIL TO PLAN, YOU PLAN TO FAIL” Photo by Liana Lauzon MUH by Florencia Taylor

STRONG LIKE MOMMY

#StrongLikeMommy has begun with an e-book, but we are so much more than that. As our children grow up, we should never lose the drive to continue getting stronger and learning even more about how to live a healthier lifestyle. As strong mommies, it’s our responsibility to set an example of how to get more out of our lives, and the only way to do that is to lead by example. I cannot wait to share my #Postnatal e-book along with more of my journey as a new mommy 🙂 Photo by Dave Laus and Liana Lauzon MUH by Valeria Nova and Florencia Taylor

Baby Kiss Push Ups

Being a new Mommy is the most wonderful thing in the world! The feeling I have with my Little Boy is the beyond anything I can describe! As an entrepreneur and new mommy of 4 plus months, my schedule has been erratic to say the least but have been integrating him into my regular schedule as much as possible…even including exercise! What better way than to engage in one of the oldest exercises in the books, the Push Up, than to come up with something creative and incredibly enjoyable with my Baby Munchkin? BABY KISS PUSH UPS!! Push Ups have so much staying power in the world of athletics and physical development because, if done correctly, its one of the most effective and simplest exercises to build a stronger upper body and tighter midsection (say no to Mummy Tummy)! With Baby SAFELY underneath you, simply lower yourself downwards while squeezing your chest muscles while inhaling and give baby a big smooch followed by exhaling and pressing your body back up! In addition to the Push …

BERRY BLAST BONANZA PROTEIN SHAKE

I love summer and what better way to go into my weekend than a refreshing and cool protein shake with my signature BERRY BLAST BONANZA PROTEIN SHAKE powered by Interactive Nutrition! Ingredients for my Berry Blast Bonanza Protein Shake: ■ 1 cup water or almond milk ■ 1⁄2 cup frozen or fresh berries (blueberries, raspberries, strawberries or blackberries) or a mixture ■ 1⁄2 frozen banana ■ 1 tbsp chia seeds ■ 1 scoop Vanilla InterActive Isolate or Whey protein powder Directions 1. Blend in blender for 10 to 15 seconds 2. Savour and enjoy! For more delicious STRONG LIKE MOMMY recipes, download my Prenatal Ebook (http://jvbstronggirls.com/ebook/) and watch out for STRONG GIRLS Recipe Book coming soon!